Who wants to "peak" their biceps?

[gopro]

Forget concentration curls. You cannot significantly change the shape of your biceps...BUT...you can "heighten" them, making them appear more peaked! To accomplish this you must hypertrophy your brachialis, which lies underneath the biceps. Thickening this muscle will "push" your biceps up higher. Here's how...

ROUTINE 1:
-90 degree preacher curl...2 x 4-6
-lying overhead cable curl...2 x 6-8
-incline hammer curl...2 x 8-10

ROUTINE 2:
-90 degree dumbell preacher curl...2 x 4-6
-seated overhead cable curl...2 x 6-8
-reverse curl...2 x 8-10

This will make mountains out of mowhills!

 

[Scotty the Body]

oooooooh yeah, keep'em coming big guy!!

 

[animal56]

Originally posted by gopro
-90 degree preacher curl...2 x 4-6

Could you possibly explain this exercise for me (I'm slightly dumb. )

Thanks!

 

[Mule]

Im guessing you take the adjustable pad off the machine and turn it around backwards to get the straight vertical side and curl on that side. (well you can do this with body master equipment)

Im trying to figure out this one "seated overhead cable curl."

 

[gopro]

Re: Re: Who wants to "peak" their biceps?

Originally posted by animal56


Could you possibly explain this exercise for me (I'm slightly dumb. )

Thanks!

You're not dumb! To do a 90 degree preacher dumbell/barbell curl you simply work off of the straight up and down side of a preacher bench. Don't worry if you can't sit...do them standing, its better this way anyway. An alternative for dumbell preachers is to set an incline bench at 90 degrees and use it as a preacher bench.

 

[gopro]

Originally posted by Mule
Im guessing you take the adjustable pad off the machine and turn it around backwards to get the straight vertical side and curl on that side. (well you can do this with body master equipment)

Im trying to figure out this one "seated overhead cable curl."

For the seated overhead cable curl...sit in front of a cable set up or at a lat pulldown. Use a light weight. Begin the curl with your elbows up by your ears and curl back behind your head very strictly. Squeeze hard at the contraction.

For the lying version...set up a bench facing a cable set up. Lay down with your head by the weight stack. Grab the overhead cable and curl the weight behind your head. As you curl bring your elbows back as much as possible and squeeze!

 

[gopro]

Originally posted by Scotty the Body
oooooooh yeah, keep'em coming big guy!!

You KNOW I will brother!

 

[Josh]

Re: Re: Re: Who wants to "peak" their biceps?

Originally posted by gopro
You're not dumb! To do a 90 degree preacher dumbell/barbell curl you simply work off of the straight up and down side of a preacher bench. Don't worry if you can't sit...do them standing, its better this way anyway. An alternative for dumbell preachers is to set an incline bench at 90 degrees and use it as a preacher bench.

You mean, the upper arms would be completely vertical and supported by the vertical side (not the sliding side) of the bench? This form would be similar to ordinary curls, only with added bench to avoid cheating or momentum and the arms in front of the body instead of at the sides, correct?

- Josh

 

[gopro]

Re: Re: Re: Re: Who wants to "peak" their biceps?

Originally posted by Josh


You mean, the upper arms would be completely vertical and supported by the vertical side (not the sliding side) of the bench? This form would be similar to ordinary curls, only with added bench to avoid cheating or momentum and the arms in front of the body instead of at the sides, correct?

- Josh

Sounds like you have it right! However, the affect is much different from ordinary curls! The position of the arms and body will put the biceps in a weak position, strongly activating the brachialis. There is no ability to cheat by using body swing or shoulder strength!

 

[Pitboss]

Re: Re: Re: Re: Re: Who wants to "peak" their biceps?

Originally posted by gopro
There is no ability to cheat by using body swing or shoulder strength!

Ah but there is... if you allow your shoulder to roll forward you will utilize them. Same applies for reg preacher curls. Got to keep abs tight, lower back straight and shoulders back.

I used to love doing these. Forgot why I stopped.....

 

[gopro]

Re: Re: Re: Re: Re: Re: Who wants to "peak" their biceps?

Originally posted by Pitboss


Ah but there is... if you allow your shoulder to roll forward you will utilize them. Same applies for reg preacher curls. Got to keep abs tight, lower back straight and shoulders back.

I used to love doing these. Forgot why I stopped.....

Ahhh, but shoulders become more involved when they are pulled BACK and raised in an effort to curl the weight. Rolling them foward can help you lower the weight somewhat...but if this happens, chances are you are going too heavy!

 

[Pitboss]

Re: Re: Re: Re: Re: Re: Re: Who wants to "peak" their biceps?

Originally posted by gopro


Ahhh, but shoulders become more involved when they are pulled BACK and raised in an effort to curl the weight. Rolling them foward can help you lower the weight somewhat...but if this happens, chances are you are going too heavy!

Oh great now my preachers workouts are gonna be all messed up.. shoulder forward but not and not back for forward sort of.. LOL

 

[gopro]

Re: Re: Re: Re: Re: Re: Re: Re: Who wants to "peak" their biceps?

Originally posted by Pitboss


Oh great now my preachers workouts are gonna be all messed up.. shoulder forward but not and not back for forward sort of.. LOL

You said it! I think....